Monthly Archives: September 2017

Saturday partner WOD
For time:
100 wall balls
100 sit-ups
100 double unders
50 pull ups
50 clean & jerk
50 burpee box jump over
100 calorie (row)
100 second plank
100 second handstand hold
*work does NOT need to be shared evenly.

9/29/17
WOD (for time)
3 Rounds of:
30 hang power clean (95/65)
30 front squat (95/65)
30 push jerk (95/65)
*EVERY time you drop the bar you must perform 7 barbell burpees

9/27/17
“Weightlifting Wednesday”
Front squat
Build to heavy triple
Push press
Build to heavy double

WOD (for time)
50 calorie row
50 toes to bar

9/26/17
Strength
Deadlift (EMOM’ish)

Partner WOD (for time)
10 rounds (each) of:
250m row
8 burpees*
*burpees MUST be performed while your partner is rowing.

9/25/17

WOD (for time)
“One-rounder”

Fran

Eva

Annie

Kelly

*perform the first round of each “girl” in the order listed.

Saturday partner WOD (AMRAP 23)
“you go, I go”
10 calorie row
10 burpees
10 wall balls (14/20)
10 kettlebell swings (35/53)
10 box jumps (20/24)
10 air squats

9/23/17
WOD (for time)
“The Seven”
7 rounds of:
7 Handstand pushup
7 Thruster (95/135)
7 Knee to elbow
7 Deadlift (165/245)
7 Burpee
7 Kettlebell swings (53/70)
7 Pull-up

9/21/17
WOD 1 (EMOM’ish)
Running

WOD 2 (Alt. EMOM 10)
Core

WOD 3 (for time)
4RFT
9 thrusters (55/75)
9 burpees
9 Hang power clean (55/75)

9/20/17
Weightlifting Wednesday

1) Snatch deadlift (with pause(s))

2A) Hang Snatch pull

2B) Pull ups

WOD(AMRAP 7)
20 Double unders
20 Sit ups

9/19/17
WOD* (for time) (115/80)
10 strict press
15 overhead squats
20 push press
25 Front squats
30 push jerks
35 back squats
*From the floor